Running is an activity that demands resilience, consistency, and a carefully calibrated approach to training. Training load management is a cornerstone of sustainable progress, injury prevention, and peak performance. Understanding how to balance stress and recovery is pivotal to ensure we can continue improve without physically breaking down.

Up to 80% of running related injuries come down to training error – it is the most common scenario that I see in clinic with my endurance athletes. Poor training load management can often manifest into the ever so common ‘boom and bust’ pattern we see in runners. This is the term given to the cycle where we recover from an injury, rush the return back to running, and a few weeks later we experience pain and injury again.

Often, I find that runners prioritize a magnitude of things to try and help manage niggles/injuries but often fail to strategically monitor their training load effectively. If this key element is not managed well, all the other interventions become futile.

What is Training Load Management?

Training load management refers to the strategic planning and monitoring of an athlete’s physical exertion over time. It encompasses both the intensity and the volume of running, alongside other factors such as cross-training, rest, and lifestyle stressors. The goal is to optimise performance improvements while minimising the risk of overtraining or injuries.

The Components of Training Load

Training load can be divided into two key components:

·      Internal Load: This measures the subjective effort experienced by the runner, often tracked through metrics such as perceived exertion (RPE) or heart rate.

·      External Load: This calculates the objective work performed, such as mileage, pace, or elevation gain during runs.

Both components interact dynamically, requiring careful adjustment based on a runner’s goals, fitness level, and recovery capacity.

Why is Training Load Management Important?

Intense physical activity like running places stress on the body. When training load is balanced well, it creates opportunities for adaptation, enabling the body to become stronger and more efficient. However, imbalances—either insufficient load or excessive stress—can lead to stagnation, burnout, or injury.

Key Benefits of Training Load Management

·      Injury Prevention: Structured training reduces the risk of overuse injuries such as shin splints, runner’s knee, achilles tendinopathy, or plantar fasciitis.

·      Optimised Performance: Consistent training with appropriate rest allows runners to peak for races and personal milestones.

·      Enhanced Recovery: Balancing exertion with recovery promotes muscle repair, hormonal balance, and psychological readiness.

Principles for Effective Training Load Management

To design an effective training plan, runners must adhere to foundational principles that guide the balance of stress and recovery.

The Rule of Progressive Overload

Progressive overload is the gradual increase of training stimulus to encourage adaptation. For runners, this might mean adding mileage, increasing speed, or incorporating hills into routes. The key is to avoid abrupt changes that overwhelm the body and compromise recovery.

The 80/20 Rule

Popularised by many elite runners, the 80/20 rule suggests that 80% of training should consist of low-intensity efforts, with 20% allocated to high-intensity sessions. This balance maximises endurance while reducing the risk of overtraining.

Individualisation

Every runner is unique, with differing capacities for stress and recovery. Training should be tailored to factors such as age, experience, and lifestyle demands. Listening to our body is paramount, especially during periods of fatigue or heightened stress.

Recovery Is Training

Rest days and recovery runs are not signs of weakness—they are integral components of training! Including 2 rest days per week significantly reduces the risk of injury over a 12-month period. When it comes to recovery…less is more!  

Practical Tips for Managing Training Load

Runners can use a variety of strategies to monitor and adjust their training load effectively.

Track Metrics Consistently

Leveraging tools such as GPS watches, heart rate monitors, and training apps can provide valuable insights into pace, distance, and effort
levels.

Use Periodisation

Periodisation involves dividing training into cycles with alternating periods of high intensity and recovery. For example:

·      Base Phase: Focuses on building aerobic capacity through low-intensity runs.

·      Build Phase: Gradually increases mileage and intensity.

·      Peak Phase: Targets race readiness with high-intensity efforts.

·      Recovery Phase: Reduces load to allow full recovery post-race.

Adopt Cross-Training

Adding complementary activities such as cycling or swimming can promote overall fitness without overloading the same muscle groups.

Monitor Signs of Overtraining

Common symptoms include persistent fatigue, irritability, insomnia, and performance plateaus. If these arise, reducing intensity or taking extended rest becomes essential.

Prioritise Sleep and Nutrition

Fuelling the body with a balanced diet rich in carbohydrates, proteins, and fats supports endurance and recovery. Staying hydrated before, during, and after runs is equally crucial.

Common Mistakes in Training Load Management

Despite good intentions, runners often make missteps that hinder progress. Being aware of these pitfalls can help avoid setbacks.

Ignoring Recovery

Underestimating the importance of rest days leads to cumulative fatigue and diminished performance. Recovery is the period where gains are solidified.

Chasing Mileage

Focusing solely on mileage without considering the quality of runs can result in overtraining and boredom. Incorporating diverse workouts (intervals, tempo runs) is key.

Too Much Too Soon

Whether beginning a training plan, or returning from injury. The temptation to run further or run faster when we feel good is sometimes hard to resist. It is exactly this, however, that leads to overload and injury. It is key to put a training plan in place, and have the discipline to stick to it. Fight the urge to run a couple of extra miles ‘because my legs felt great’!

Conclusion

Training load management is both an art and a science, requiring attention to physical, mental, and environmental factors. By prioritising structure, balance, and recovery, runners can achieve consistent progress while minimising risks. Whether training for a marathon or simply enjoying the rhythm of regular runs, training load management is a vital skill
for every runner!

If you are a runner and would like some advice on training or injury, please do not hesitate to get in touch for a chat – I will be happy to help!

You can find me at:
alex@central-therapy.uk
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 Alex.